Feeling anxious in certain situations can help us avoid danger, it鈥檚 how we鈥檝e evolved to keep ourselves safe. Even if you are not typically an anxious person, it鈥檚 common to feel some anxiety during periods of change or uncertainty.
If you鈥檙e feeling anxious or worried during this time, you鈥檙e not alone. Anxiety is normal, and in some cases it can be helpful. For example, research during past pandemics show that people who worry are more likely to do the things that help to keep the virus at bay, like frequent handwashing.
However, sometimes anxiety can be unhelpful. Here are some practical ways that you can keep feelings of anxiety at bay if you are starting to feel overwhelmed.
For more Black Dog Institute (BDI) resources to reduce the incidence of mental illness and empower everyone to live the most mentally healthy lives possible,
1. Channel your anxious energy into action: get informed, plan, and prepare
We often feel anxious when events feel out of our control, and when we think we don鈥檛 have the capacity, skills or ability to cope. Anxiety tricks us into thinking about the worst-case scenarios in vivid and frightening detail.
Instead of worrying, try your best to focus on what鈥檚 under your control. Equip yourself with the facts about COVID-19 from trusted sources. Follow government advice and make a plan about what you and your family will do if you need to be in isolation, or quarantine.
2. Limit or avoid unhelpful media and misinformation
Being exposed to constant, alarming, anxiety-inducing stories convinces us that there is something to panic about, and further perpetuates myths, rumours, misinformation, uncertainty and anxiety. The more we read and hear about it, the more frightening it becomes, and the less chance we have to distract ourselves and do things that can take our minds off it.
Although it might be tempting to keep informed, or difficult to escape, limiting your exposure to media, news, and social media about coronavirus will help quell the panic.
3. Cut down or stop the behaviours that are fuelling your anxiety
There are certain actions, when performed frequently, that can fuel anxiety about health, and germ-phobia. Focusing too much on bodily symptoms, and relying on 鈥淒r Google鈥, can consume one with anxious thoughts and panic.
Being aware of these behaviours, understanding how they鈥檙e making you feel, and replacing them with more helpful coping strategies can alleviate disproportionate feelings of anxiety.
4. Stay focused on the here and now, taking each day step by step
Try to focus on the here and now- not the past and not the future. Live in the moment and take one day at a time.
5. Be aware of negative thoughts and don鈥檛 give them too much power
Just because we鈥檙e thinking something, doesn鈥檛 always mean it鈥檚 true. When you notice yourself worrying a lot, take a step back, and try to let worries pass by without focussing on them too much.
6. Look after your body
Get enough sleep, exercise, eat well, avoid smoking, excessive alcohol and drugs. This will help protect your mental health and immune system.
7. Stay connected with others
It can make a huge difference when we share our worries with others, and connect with other people who are supportive. Try to stay connected to supportive people in your life so you feel less isolated and lonely. You might need try new ways of connecting that you haven鈥檛 before.
8. Help other people, be kind, and compassionate
When we help other people, it can also make us feel better. We are all in this together so let鈥檚 try our best to be kind and compassionate to each other.
9. Take a breath
When you feel overwhelmed take a few slow, deep breaths to help you calm down. If there are other things that help you relax (e.g., a walk or listening to music) you could try these too.
10. If you鈥檙e feeling like you鈥檙e not coping, get professional advice
It鈥檚 ok to ask for help. If you鈥檙e feeling overwhelmed by anxiety, seek professional support. Psychological therapies can be done online, or remotely via phone or videoconferencing, and are an excellent option if you鈥檙e in self-isolation, or worried about going to a clinic.
Importantly, be assured that for most people, the anxiety will be temporary, and will reduce over time, especially once the virus has been contained.
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